Build Slabs of Muscle: The Ultimate Upper Body Workout for Athletes

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Transform your upper body with this comprehensive 60-minute workout designed specifically for athletes in their off-season. This detailed guide combines explosive movements, compound exercises, and targeted accessory work to maximize strength and muscle gains, complete with warm-up protocols and programming notes for both intermediate and advanced athletes. Whether you’re looking to build serious muscle or enhance athletic performance, this science-backed workout routine delivers results through strategically paired supersets and proven progression methods.

How To Program Conjugate 3 Days Per Week – Condensed Conjugate Training (Step By Step Guide)

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Discover how to effectively adapt the traditional 4-day conjugate method into a comprehensive 3-day training program without sacrificing results. This guide explores three proven approaches to condensed conjugate training—including a rotating schedule, combined method, and hybrid system—making it possible to achieve your strength goals even with limited training time. Whether you’re a busy powerlifter, strength athlete, or someone who can’t make it to the gym four days per week, learn how to optimize your training with these time-efficient conjugate method variations.

How To Program Conjugate: GPP And Extra Workouts (Step By Step Guide)

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Discover how to effectively implement GPP (General Physical Preparedness) workouts within the conjugate system to maximize your powerlifting performance. This comprehensive guide breaks down the optimal structure for extra workouts, providing detailed templates for both one-day and two-day approaches that enhance recovery and address weak points without compromising your main training sessions. Learn how Louie Simmons’ principles of training density and strategic conditioning can elevate your strength game while maintaining proper recovery between max effort and dynamic effort days.

How To Program Conjugate: Dynamic Effort Upper (Step By Step Guide)

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Unlock the secrets of powerlifting performance with the Dynamic Effort Upper Method, a revolutionary training technique popularized by Louis Simmons that transforms bench press training through strategic speed work, resistance techniques, and intelligent programming. This comprehensive approach goes beyond traditional strength training, offering athletes a sophisticated system for developing explosive power, improving technical proficiency, and systematically building upper body strength across multiple dimensions of athletic performance. By integrating advanced principles like wave loading, accommodating resistance, and personalized accessory work, the Dynamic Effort Method provides a blueprint for powerlifters and strength athletes seeking to break through plateaus and achieve unprecedented levels of muscular development and force production.

1RM Testing For Athletes – Is It Worth It?

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Discover whether one rep max testing truly improves athletic performance in this comprehensive strength coach’s guide to maximum strength assessment for high school and collegiate athletes. Learn proper testing protocols, alternative assessment methods, and how to connect strength gains to key performance indicators like speed, power, and agility. This evidence-based approach helps coaches implement safe, effective strength testing that actually transfers to better sport performance.

How To Program Conjugate: Max Effort Upper (Step By Step Guide)

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Whether you’re looking to boost your bench press or develop a well-rounded upper body strength program, understanding the conjugate method’s max effort upper training is crucial. In this comprehensive guide, we break down how to structure your training day, from main movement selection to accessory work progression, while addressing common weaknesses and optimizing recovery. Learn how to properly implement this proven powerlifting methodology to take your pressing strength to the next level.

How To Create Your Own Powerlifting Program (Step By Step Guide)

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Learn how to create your own powerlifting program with this comprehensive guide for beginner and intermediate lifters. Discover effective training splits, periodization strategies, and programming principles for the squat, bench press, and deadlift that build strength while managing recovery. Master RPE-based training, accessory selection, and intelligent progression to take control of your powerlifting journey and achieve consistent gains.

Close Grip Bench Press Mistakes You NEED To Avoid

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Master the close grip bench press with proper hand positioning, elbow mechanics, and bar path techniques that maximize tricep development while eliminating wrist and elbow pain. Learn how to optimize grip width for wrist-elbow stacking, fix common mistakes like elbow flare and improper touch points, and program this essential accessory movement to build lockout strength and dramatically improve your competition bench press numbers.

Best Bench Press Exercises Tier List

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Discover which bench press accessories actually build serious strength with this comprehensive exercise tier list ranking movements from S-tier to D-tier based on proven carryover to your one-rep max. Learn why cambered bar bench press, floor press, and close grip variations dominate the rankings, while popular exercises like Smith machine pressing and bicep curls waste valuable training time. This guide helps powerlifters and strength athletes program smarter by focusing on exercises that deliver maximum bench press gains.